Before you start getting into a health and fitness regimen to lose weight or get in shape, it is extremely important to understand your body type so your efforts don’t go to waste! Body type influences how you respond to diet and training and thus how fast and how efficiently you’re reaching your goals! Read below and figure out what body type you are and how you can maximize your efforts!
Ectomorphs are more naturally thin individuals. They have an overall smaller bone structure and thinner limbs. Most common people you see with this body type are endurance athletes. Ectomorphs find it very hard to gain weight. They need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. People with this type of body have a fast metabolism and have a high tolerance for carbs.
If you categorize yourself in this group, focus on eating more carbs, moderate protein, and a lower fat intake.
If you’re a mesomorph you have a medium sized bone structure with an athletic body type. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle. Many explosive athletes like wrestlers and gymnasts fit these criteria. The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs. Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats.
Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are good examples of endomorphs. They tend to be naturally less active. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.
Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed.
Body Types can also be categorized based upon where you store your fat–bigger on the top or bigger on the bottom. Fat distribution shifts as we get older, and as your shape changes you need to eat differently.
This means your fat migrates to your belly and above. These are the three typical Eating Rules for this body type: At least one serving of vitamin C at every meal, eat cold-resistant carbs at every meal, cook with coconut oil. Why? Vitamin C helps reduce levels of cortisol, which causes fat to migrate up to your middle. One study has shown that vitamin-C deficiency was associated with 131% increased chance of belly fat. The best sources of vitamin C are in papaya, bell peppers, broccoli, strawberries or kale. Cold-resistant carbs during your meals helps you break down body fat. When the temperature is altered in foods such as potatoes, white beans, barley, rice and lentils, the food is changed and digests differently. Cold-resistant carbs are resistant to digestion in your small intestine, meaning they don’t get absorbed and can increase your body’s fat-burning ability by 20%. Lastly, cooking with coconut oil can help you lose weight. In one study, women who ate two tablespoons of coconut oil a day charged their metabolism and shrunk their waistlines.
This means your fat migrates bellow your waistline. These are the typical eating rules for this body type: eat one serving of insoluble fiber at every meal, eat one serving of calcium at every meal, add one serving of lean beef. Why? Increased estrogen levels are why fat settles in your butt and thighs. Eating insoluble fiber reduces the estrogen in your body. The best sources of insoluble fiber are navy beans, squash, avocado, eggplant or 100% wheat bread.
Calcium helps to regulate the way fat cells store, build up and break down fat. Quality dairy sources help promote weight loss or you can consume nondairy calcium by eating shiitake mushrooms, spinach or almonds. Women who have their fat migrate down to their butt, legs and thighs are more sensitive to high-fat foods. Lean meats are low in fat and high in protein. They can help build muscle mass, making it easier to lose that stubborn fat that settles around your hips and thighs. The best sources of lean beef are four ounces of the following foods: ground round, tenderloin, sirloin or flank steak.